Tuesday 6th February – WOD

5th February 2018

Im coaching!

Working Warm up:
Complete 3 rounds in any order of:

10 Front  Squats @ bar 1st set, then slightly heavier each set, to a max of 50 / 30kg
150m Erg
5 Single arm KB press and 1 length each arm OH KB waiter walk
15 KB deadlifts @ 32 / 24kg

*9 Min cap

*A strict 8 mins to est WOD loads

WOD 
With a rolling, clock max reps:

Min 1-6 Back squats @ 85 / 60kg Rx > 100 / 70kg Comp
Min 6 – 12 Power cleans @ 85 / 60kg Rx > 100 / 70kg Comp
min 12 – 18 STOH @ 55 / 35Rx > 60 / 40kg Comp

*Load  for 5 – 8 reps a min in the squats and cleans & 10 reps a min in the STOH

* No racks!

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